Do you find yourself struggling to shake off negative feelings that seem to creep up out of nowhere? You’re not alone. Negativity can be persistent, and sometimes it feels as though no matter how hard you try to push it away, those feelings find a way to resurface. Whether it’s stress from work, personal struggles, or even memories of past experiences, negative thoughts can take a toll on your mental and emotional wellbeing. But what if there were ways to turn those negative thoughts into something positive, something empowering?

Fortunately, there are simple, practical strategies that can help you break free from the weight of negativity and shift your mindset towards positivity. One particularly effective method involves the concept of “anchors” in Neuro-Linguistic Programming (NLP). An anchor is an internal response triggered by an external stimulus, which could be anything from a familiar sound, a particular smell, or even a specific phrase spoken in a certain tone. These anchors are powerful, as they can bring back deeply associated emotions – whether good or bad. A particular scent might evoke feelings of nostalgia and happiness, while a familiar tone of voice could remind you of a difficult time.

The key is to learn how to disrupt negative anchor feelings and replace them with positive ones. By mastering these five actionable steps, you can start shifting your focus from negativity and establish a sense of control, allowing you to move forward with confidence and optimism.

Here are five handy strategies you can use to begin to crush any negative anchor feelings that you are carrying, and move forward with more positive anchors.

1. Write down the past negative response

Grab a pen and paper and recall the emotions you feel in relation to the stimulus; the detail and any sounds, tastes and smells. Breathe in to a count of 2, breathe out to a count of 4. This will stimulate your vagus nerve and slow your heart pace down if it is raised from even thinking about the anchor. Then take the paper somewhere safe to burn to begin to get rid of these negative feelings. 

2. Replace this with a positive experience 

Put your feet on the floor and take a deep breath in. Hold it, before breathing out, slowly. Think of the most positive experience you have had in your life and picture it as a big cinema experience with the best surround sound and wraparound, 360-degree vision ever. Feel deeply how good it felt as you recall it now. You can then ‘anchor’ it by pressing your right forefinger and thumb together. You will be able to access this feeling when you press your right thumb and forefinger together. Repeat it often to harness its power in uncertainty. 

3. Stand Up

Stand tall by imagining there is a string at the top of your head that pulls you up straight; it has power to make you feel more confident. Put your shoulders back, relax them a little, and look either straight ahead or up. Push your hips forward slightly (what Pilates might call ‘zip up’). Now add a smile, from your toes up. Wiggle the toes. Stay like this for at least a minute and see how your mood changes. This not only works with being stood up, you can try it when sitting too. Simply changing your physical position has the power to change your mood in 2020.

4. Just Look Up

One of the simplest ways to flood your body with good feelings is to release a chemical known as serotonin. This practice is a good way to start the day and continue doing it throughout in times of uncertainty or in the presence of a negative anchor. Simply look up to the ceiling if you’re indoors, or to the sky if you’re outdoors as this will stimulate the pineal gland and activate the release of serotonin in your gut. Say inside your head ‘things are looking up’ and think good thoughts to harness the power of positive association and affirmations. It will be easier with the aid of serotonin naturally produced in your body.

5. Smile

Try it now, smile! A smile is a direct feedback that you are relaxed, but a tensed smile is a grimace. Smile while doing an activity – it is simple and effective because you have no need to be happy to smile, but can reap the benefits. The worst that can happen is you feel better for smiling!

Garry Jones is the author of A Life Without Fear and is a transformational coach, martial arts master and international speaker. Through his unique experiences in the worlds of corporate and small business, martial arts, physical health, mental health, and spiritual development he creates alchemical change in his clients.